Fitness & Nutrition News from Mile High Fitness – October 2014

In this issue….

Bottom Line for Using Fitness Apps

Denver Health & Fitness Expo

International Walk to School Day

The 7 Worst Health Habits Ever

Four Week Phone Coaching Program

 

Bottom Line for Using Fitness Apps

For long term motivation and maintaining a fitness regimen the key is connecting with real-life experiences through having a workout buddy, a coach or trainer who holds you accountable, or attending a fitness class that you enjoy.  Although fitness apps can serve an important purpose, they can only go so far, because you can more easily ignore or delete them. The use of fitness apps work best when you are already motivated. There are a multitude of fitness apps on the market. Using a smartphone, you can access fitness apps that help you monitor or track your fitness goals, and provide you with constant reminders to check your progress, stay on course, and stay motivated. There are some fitness apps that link you up with a community of people who will cheer you on and send their support, while others can provide a competitive edge to your workout process. It just depends on what you are after.

Check out this month’s article, “4 Fitness Apps to Get You Back on Track” on the Mile High Fitness Blog @ http://www.milehighfitness.com/personaltraining/blog

Sources:  http://www.outsideonline.com/fitness/bodyworkfitness-coach/Which-Fitness-Apps-Should-I-Actually-Use.html and http://www.pcmag.com/slideshow/story/292474/the025-best-fitness-apps

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 Denver Health & Fitness Expo

The Denver Health & Fitness Expo will be two days, October 17 – 18, 2014 at the Colorado Convention Center. There will be over 70 exhibitors providing free samples, showcasing the latest running gear, sports apparel, health & nutritional information, and much more. This Expo is prior to the Janus Rock ‘n’ Roll Denver Marathon and ½ Marathon, and is free and open to the public.

For more information go to: http://runrocknrol.competitor.com/denver/expo

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 International Walk to School Day

Did you know there is an International Walk to School Day?  This year it is October 8th, 2014. It is a global event involving communities from more than 40 countries committed to walking and biking to school on the same day. This one-day event started in 1997 and has now evolved into a movement, promoting year-round safe routes to school. Thousands of schools across America participate from all 50 states every October. Participating in the event is fun, promotes healthier habits to children and adults who will get needed physical activity, reduces congestion and air-polluting emissions due to less car trips to school, enhances safety by supporting infrastructure improvements (e.g. sidewalks, bike paths, etc.) in the broader community. To learn more about how you can get involved with this national event.

Visit:  http://walkbiketoschool.org

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 The 7 Worst Health Habits Ever

#1: Falling Asleep with Your Makeup On – results in clogged pores and is a breeding ground for bacteria to run amuck. Make sure to wash you face with a normal cleanser and a washcloth.

#2: Wearing Flats to Work, then Changing into Heels – flats do not provide enough support and can result in inflammation of the thick tissue at the bottom of the foot. Wearing ultra high-heels can yield the same result. Wear supportive athletic shoes to and from work. After wearing high heels all day, do a few calf stretches against a wall to relieve tightness in the foot. Purchase insoles for high heels for extra heel cushioning, or shoes with built-in arch support.

#3: Dozing Off in Your Contacts – can result in not only dry eyes, but serious bacterial infections of the cornea, and cause you to become “more susceptible to giant papillary conjunctivitis, where you develop an allergic reaction to contact lenses.” Practice good hygiene, wash your hands before putting in and taking out lenses, and use new disinfectant solution every time you take out your lenses.

#4: Forgetting to Floss Daily – results in food stuck between your teeth possibly turning into bacteria, eating away at the enamel and causing decay – cavities, leading to gum disease, root canals, and tooth loss. Brush three times a day – down and away from the gums, and floss right before you go to bed so that there is not food particles left in your mouth to do damage while you sleep.

#5: Chowing Down Fast Food Too Often – resulting in the obvious, weight gain and numerous health issues due to high calories, saturated fat, and sodium. Studies indicate you can become addicted to salt, sugar and fat – developing cravings for them. Reduce how often you eat fast food – wean yourself from it replacing it with healthier alternatives.

#6: Guzzling Too Much Alcohol – aside from the obvious side effects from drinking too much alcohol – hangover, and impairment of good judgment, according the Center for Disease Control (CDC), excessive drinking may disrupt menstrual cycling, increase the risk of infertility, miscarriage, stillbirth and premature delivery. Keep track of how much you drink and reduce the amount if it’s excessive.

#7: Not Exercising Enough – can adversely affect your size and weight, energy level, and mental state. All of which can impact all other areas in your life (i.e. how you eat, how you permit others to treat you, etc.). Make a decision, make yourself accountable, post your fitness goals, and get in the habit of doing something every day and have fun.

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Four Week Telephonic Health 

Coaching Program

Week 1: 45 Minutes

* Review Biometrics and complete lifestyle questionnaire

* Discuss current exercise habits, food choices, drink choices, cravings

* Discuss barriers to improving eating and exercise habits including existing beliefs and habits

* Discuss main health concerns (i.e. hypertension, obesity, etc)

* Develop plan for food consumption, replacements and substitutions, increased fruit/veggie intake, etc

* Develop plan for exercise based on goal of weight loss, stress reduction, injury prevention, etc.

Week 2: 20 Minutes

* Review plan developed in week 1 and discuss progress

* Discuss barriers to making progress (if needed)

* Enforce small steps solutions

Week 3: 20 Minutes

* Review plan developed in week 1 and discuss progress

* Discuss barriers to making progress (if needed)

* Enforce small steps solutions

Week 4: 45 Minutes

* Discuss current exercise habits, food choices, drink choices, cravings

* Discuss barriers to improving eating and exercise habits

* Review main health concerns (i.e. hypertension, obesity, etc)

* Review plan for food consumption, replacements and substitutions, increased fruit/veggie intake, etc

* Review plan for exercise based on goal of weight loss, stress reduction, injury prevention, etc.

Cost: $250/participant

Contact Kim Farmer, kfarmer@milehighfitness.com to set up your coaching program today!

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